Muscle Recovery

Muscle recovery supplements are designed to help you build and repair damaged muscle and tissue after exercise and can help to reduce muscle fatigue. These supplements generally come in the form of protein powders or snacks, but amino acids, creatine, sleep supplements and collagen supplements can all support a healthy recovery.

Muscle recovery supplements can help you get the best out of your training, fuelling you in the aftermath by supporting muscle and tissue repair, recovery and growth. These supplements can help you reduce fatigue and soreness while promoting muscle growth and strength.

Whey protein is one of the most common ingredients used to support recovery, helping to reduce markers of muscle damage while helping to improve muscle function after resistance training (Kubala, J. 2021).

Kubala, J. 2021, ‘The 10 Best Muscle Recovery Foods and Drinks’, Healthline.

Muscle recovery supplements like protein powder can reduce muscle soreness by helping to strengthen muscle fibres that were damaged during training, refuelling the muscles with vital nutrients and helping to reduce the chances of DOMS.

Ingredients like magnesium can help you improve the quality of your recovery, offering anti-inflammatory benefits while helping to reduce soreness, aching and cramps following a workout(Sports Injury Clinic. 2022). Protein helps to reduce muscle soreness by strengthening damaged muscle fibres and reducing the effects of DOMS.

Sports Injury Clinic. 2022, ‘Magnesium For Muscle Recovery’, Sports Injury Clinic.

The most common muscle recovery supplements are protein powders, which will generally contain a combination of rapid-releasing or slow-releasing proteins. Whey protein isolate or other whey blends are the most common, with plant-based alternatives usually opting for pea protein. Other ingredients include amino acids, creatine and vitamins & minerals to support your recovery.

If you frequent the gym, enjoy the occasional workout, or even work a physically demanding job, a muscle recovery supplement can help you get the best out of your recovery. Whether you’re trying to reduce muscle soreness or build muscle, supplementing with a muscle recovery formula can help you achieve results.

In general, you shouldn’t experience any side effects as long as you consume the recommended amount each day in line with a balanced diet and healthy exercise regime. As most recovery supplements come in the form of protein powders, you may experience side effects like bloating, reduced appetite, tiredness and nausea or headaches. If you experience any side effects, discontinue use and consult a GP (WebMD. 2020). WebMD. 2020, ‘Whey Protein - Uses, Side Effects, and More’, WebMD.

The amount you should take will depend on your nutritional needs and dietary goals. It is important to check the nutritional panel on the back of the product and follow the recommended daily dosage.

Among the most popular muscle recovery supplements, you will find Evolve WPI, Switch Nutrition Adrenal Switch, RCN Amino Corps and Evolve Reload.